Fish Sticks with Vegetables
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
477
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 19 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 34 μg | (76 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 926 mg | (23 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 106 μg | (53 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 481 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Red Bell pepper
- 1 onion
- 1 garlic clove
- 600 grams cooked Boiled potato
- 8 Fish sticks
- 3 Tbsps vegetable oil
- salt
- peppers
- 8 eggs
- 4 Tbsps Whipped cream
- 1 Tbsp freshly chopped thyme
Preparation steps
1.
Rinse, halve, then finely chop the peppers. Peel and finely chop the onion and garlic. Peel and slice the potatoes.
2.
In a pan, fry the fish sticks until golden brown (or for 5-6 minutes) in 2 tablespoons of oil. Remove from the pan. Drain the oil from the fish sticks back into the pan. Re-heat and fry the potatoes for about 5 minutes, or until light golden brown. Mix in the onions, garlic, peppers salt and pepper and fry together for 4-5 minutes. Cut the fish sticks in half and lay over the vegetables.
3.
Beat the eggs with the cream and thyme and season with salt and pepper. Pour over the ingredients in the pan, let thicken over low heat for 5-6 minutes and serve.
